Ugandan athletes run so many hills

I have been coming to Kapchrowa, Uganda to train over the past year. In this video I share some insights into training here, highlighting how hilly it is. It's great to be able to train alongside the elites and this video features Stephen Kiprotich, Jacob Kiplimo and Victor Kiplangat
Assisted with filming by Jacob Mutera/Charis Media
Subscribe to learn more about running in Kapchorwa and see me build a training camp here.
Follow me on Strava to see my runs in Kapchorwa / strava

[@DanielNowak-xj5oc]

Ugandan runners have a very bright future in running ! Thats so cool !

[@user-er2lk4rq9g]

I love Ugandan runners I want run training with you elso coach

[@canaldojotinha6230]

Congrats on your channel, greetings from Brasil!

[@alvinkarangizi]

Thanks for watching!

[@user-lv7fx7ff5e]

Alvin! Thank you for sharing sush a useful information) good to see you smiling everytime. I have picked up a lot of info and would love to visit Uganda one day Greetings from Azerbaijan Live long and prosper african brothers😃😃

[@alvinkarangizi]

Thanks, glad you found it useful 😀

[@DanielNowak-xj5oc]

Awesome!

[@alvinkarangizi]

Thanks!

[@MateusHenrique-cs3xm]

Muito bem produzido seu conteúdo. Foi ótimo encontrar este canal para ver e matar a saudade de Kapchorwa e dos meus amigos que fiz lá . Saudações do Brasil 🇧🇷

[@alvinkarangizi]

Thanks Mateus! Sounds like you enjoyed your time here, that’s great!

[@MateusHenrique-cs3xm]

@@alvinkarangizi I loved them and I intend to go back to see them again.

[@Sagargurjar10k]

Hello friends 🎉

[@alvinkarangizi]

Greetings from Uganda!

[@mohammedobeid7643]

Good content 👍

[@user-dm7km4ok4l]

Chigasite YESU💪

[@decsonanthony9401]

Hi im from Philippines in Marawi city 🇵🇭 Im fans of joshua CHIPTIGIE AND JACOB KIPLIMO

[@decsonanthony9401]

Can i follow you from strava? Pls i want to improve,

[@alvinkarangizi]

Welcome! Yes feel free to add me on Strava 👍🏿

[@jacksonm.6549]

This question may sound obvious, but I want to know: why don't they have conversations on long runs? I'm not a professional runner so my long runs with the run club, we chat about everything. We don't run quietly like they're doing. Like on a recent 32km run, we spoke about everything in life and that was great because it made us run at conversational pace and not too hard. I always thought conversational pace meant you're supposed to be able to talk to other people if you're in a group. Why are they so quiet?

[@alvinkarangizi]

Hi! Thanks for the question. These are athletes who run as a career. This requires disciplined and focussed training. Although a lot of the running is at “easy” for them pace, talking would be disruptive and affect performance. They occasionally talk when warming up / doing slow evening jogging.

[@jacksonm.6549]

@@alvinkarangizi I understand

[@kylestephens9593]

@@jacksonm.6549 once i happened to make my 5K time trial in the park being a little ahead of 2 runners who were doing some conversational pace run - it was frustrating, i didn't want to get overtaken by some dudes chatting not giving a fuck while i was doing a hard effort... 😂

[@jacksonm.6549]

@@kylestephens9593 LMAO! Did you finish ahead of them?

[@kylestephens9593]

​@@jacksonm.6549 yes, i pushed a bit harder than planned just to stay ahead of them and lost them after 2 kilometers. think i did my 5K TT around 23:30. i was curious and when i got back home i checked with a running calculator and it showed that if they could hold a long convo @7:37/mi or 4:46/k than they are probably sub 16 5K runners

[@johnredcorn433]

Is it just me or are the shirts and jackets really big for a lot of them? Do they choose the big size or is it just given to them like that?

[@alvinkarangizi]

Good question. Yes, the majority of athletes here have minimal to no sponsorship and so wear what they can afford and/or are gifted. Same situation with footwear. Often second hand. Only the elite camps provide free kits/shoes.

[@einJFK]

Why do you all have short hair?

[@onion3974]

easy to clean, the best one don't even have hair

[@alvinkarangizi]

General style here even among the non athletes, a lot of the women also keep their hair relatively short

[@hassonmusic]

Are the bodyweight strength/core exercises done by most of the athletes? would they typically do them on an easier day or a harder day? Thanks and cheers from US!

[@alvinkarangizi]

Hey! Thanks for watching! A lot of them do, mostly the ones in camps. I think it’s been adopted from the elite camps to reduce injury. They do them twice a week, typically Monday and Friday, from what I’ve observed, which are easy days.

[@y3_38]

Nice you show uganda, they always show kenya about running, but shouldn't they provid a proper gym with weights since there are so many people practicing sport? In kenya they do have it

[@alvinkarangizi]

Thanks! Unfortunately they lack the funds - will need private investor to take the initiative.

[@vuma.8975]

What is the popular language in Uganda

[@alvinkarangizi]

Thanks for the question. We have many different tribes and languages. The tribe in the Kapchorwa area is Sebei and they speak Kupsabiny. The most widely spoken languages spoken are English (former British colony) and Luganda (from central Uganda)

[@user-er2lk4rq9g]

I want uganda coach address if possibility I need contact Please

[@alvinkarangizi]

Hi, are you intending to get advice where you live or travel to Uganda train?

[@The10KGuys]

At wich pace are they doing their recovery run vs. their steady runs ? thanks

[@alvinkarangizi]

Outside of their workouts they do 1. easy runs - start at around 5 to 6 min/km pace for first 2km to warm up and then progress down to around 3.30 to 3.45min/km occasionally faster, sometimes after particularly hard days they run slower. 2. “Jog” in the evenings at a slower pace

[@alvinkarangizi]

Above is in relation to the top men, women easy runs are at around 4-4.15min/km pace

[@EricCartmanFTW]

@@alvinkarangizi how fast do they progress down to 3:30-3:45 min/km? typically I start my progressive runs at 7:30 min/km and then maybe increase the speed by 0:10 min/km every kilometer. only after about 10km I can reach 5:50-6:00 pace which is around MP for me

[@alvinkarangizi]

@@EricCartmanFTW their easy runs are typically between 14 to 20km and they progress down to 3.45min/km for the last quarter or so but do occasionally run faster than this

[@jamesromano3288]

Alvin Karangizi,,You know 💩💩💩💩 about track papi......hilarious

[@alvinkarangizi]

Cool, I will learn